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Home » pasta » Mediterranean penne pasta salad (meal prep)

Mediterranean penne pasta salad (meal prep)

Posted Nov 06, 2018 | Updated Jun 25, 2020 by Helen | 19 Comments |

This post may contain affiliate links. Please read my disclosure for more info.

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Mediterranean penne pasta salad

Looking for an interesting make ahead lunch option that’s nutritious, filling, and easy – and that isn’t a sandwich? Then this meal prep Mediterranean penne pasta salad is for you!

Mediterranean penne pasta salad

Hands up if you quickly get bored of having sandwiches for lunch?

I certainly do, but usually I have neither the time, ideas, or inclination to make anything fancier.

It’s enough to get a decent dinner on the table every day!

The fanciest I ever get is having leftovers from the night before for lunch. That feels like a real score!

Which is why I’m feeling pretty smug that I came up with this Mediterranean penne pasta salad.

Mediterranean penne pasta salad

I’m not usually the biggest fan of pasta salads, but I thought I’d try to make one that I would really like.

What usually puts me off pasta salads is the carb overload. There always seems to be far too much pasta to chew through compared to all the other bits.

So what this Mediterranean penne pasta salad has is LOADS of vegetables. Deliciously caramelised roasted vegetables, to be exact.

Roasted vegetables for Mediterranean penne pasta salad

This pasta salad also has:

  • a generous amount of tasty basil pesto
  • a bit of crunch from toasted pine nuts
  • a scattering of fresh mint (from our garden! It’s taking over, as mint tends to do, so we really need to eat plenty of it before the caterpillars do!)
  • a sprinkle of feta cheese because, well, feta cheese… (you know I can’t help it)

I’ll admit it takes a bit of time to chop up all the veggies, but once you’ve done that it’s just a case of cooking the pasta and tossing everything together.

Mediterranean vegetables

Eggplant (aubergine!), mushrooms, rainbow peppers, zucchini (courgette!) & cherry tomatoes – some of my favourite vegetables to roast!

Bell peppers

Mediterranean vegetables

Delicious, nutritious veggies, all ready to roast!

A perfect meal prep lunch!

Now for the best part…

This Mediterranean penne pasta salad keeps really well in the fridge for quite a few days. Which means it makes a perfect make-ahead lunch.

Meal prep is a big thing right now, and after making this I can see why. How smug do you feel when you reach inside the fridge and grab a healthy and delicious lunch that you’ve prepared yourself?

Very smug, if you’re me 😉

This pasta salad recipe makes 4 big portions, so you can make a meal for the whole family or lunch for yourself for almost a whole week.

Mediterranean penne pasta salad

What to serve with your pasta salad

This also makes a great dinner side dish. We sometimes have it with baked fish or roast chicken, but it would be just as good just by itself.

It’s also a great salad to take along to parties or BBQs. It’s super easy to prepare ahead, and doesn’t spoil or need to be kept warm.

Mediterranean penne pasta salad

Make it your own

You can include whatever veggies you happen to have, you can replace the pine nuts with another kind of nut (like walnuts or pecans), or just leave the nuts out altogether.

You can scatter with a different kind of cheese, or don’t scatter with cheese at all.

Special diet requirement? Use gluten free or whole wheat pasta, or pesto without cheese and egg-free pasta if you’re vegan.

I like to use penne pasta, but use a different kind of pasta if you like.

Adapt this Mediterranean penne pasta salad recipe all you wish to your family’s likes and dislikes!

I’m also not ashamed to admit that I usually use a good quality pre-made pesto for this recipe. In this case I don’t see the point in making extra work for myself!

Mediterranean penne pasta salad

I use a good quality store bought pesto for my salad. Sometimes I buy pre-roasted pine nuts, too – just to keep things super easy

Scroll down to below the recipe (top of post on desktop) to see the handy how-to video! 

Mediterranean penne pasta salad

What kind of container should I use?

If I’m making this ahead for lunches during the week, I like to use glass meal prep containers like these ones. They’re good for fridge, oven, microwave, and freezer!

Some other pasta salads that you might enjoy:

This orzo salad with feta, asparagus and chickpeas is off-the-charts delicious. It also makes a great meal prep lunch option!

Another orzo salad – spinach, pesto and parmesan orzo salad. Makes a great side dish!

Mediterranean penne pasta salad

Mediterranean penne pasta salad (meal prep)

If you’re looking for a pasta salad that’s stuffed full of colourful and nutritious vegetables and isn’t drenched in mayonnaise, this Mediterranean penne pasta salad is the one for you! It’s really easy to make, and a fabulous option for healthy make ahead lunches!
5 from 8 votes
Print Recipe Pin Recipe Save Recipe Saved!
Prep Time 10 mins
Cook Time 30 mins
Cuisine Italian
Servings (click to change) 4
Author Helen

Ingredients (UK/Australia? Click below for grams/ml)

cups/ounces - grams/ml
  • 3 bell peppers chopped into small pieces (1 green, 1 yellow, 1 red if possible) Australia = capsicum
  • 1 zucchini sliced (I then quarter each slice)
  • 1 eggplant chopped into small cubes
  • 7 ounces mushrooms chopped into small pieces (I used 4 medium brown mushrooms)
  • 9 ounces cherry tomatoes halved
  • olive oil for cooking
  • 10.5 ounces penne pasta dried
  • 2/3 cup pesto
  • 4 tablespoons Greek yogurt optional – for a little creaminess!

For sprinkling (optional but highly recommended)

  • ¼ cup toasted pine nuts (buy pre-toasted, or lightly toast in a dry frying pan, shaking every now and again)
  • crumbled feta cheese
  • a little chopped fresh mint
Prevent your screen from going dark

Instructions
 

  • Preheat the oven to 430F / 220C.
  • Line 2 to 3 large baking trays with baking paper and scatter all of the vegetables except the tomatoes over the baking trays in a single layer.
  • Drizzle with a little olive oil, then toss well with your hands. Sprinkle with plenty of salt and pepper, then roast for 15 minutes.
  • Add the tomatoes to the tray. Roast for another 15 to 20 minutes until slightly browned and caramelised. 
  • Meanwhile, cook the pasta according to the package instructions (8 to 10 minutes).
  • Drain the pasta and tip it into a large bowl. Tip in the vegetables and stir through the pesto and yogurt (if using). 
  • Sprinkle with the pine nuts, feta and mint just before serving. 

Notes

The pesto

I usually use a good quality supermarket pesto for quickness, but by all means make your own if you prefer.

The pasta

I prefer penne for my pasta salad, but use another type if you like e.g. bow ties, casareccia.

How to toast your pine nuts

If you buy untoasted pine nuts, simply roast for a few minutes in a dry frying pan. Shake every now and again. Be careful to keep a close eye on them – they burn easily once they start to toast!

How to store this pasta salad

This pasta salad keeps really well in the fridge for a few days. Simply store covered in the fridge in the bowl you made it in.
Or if you prefer store it in separate glass lunch containers for grab-and-go make ahead lunches.
Scatter over your pine nuts, feta, and mint just before serving, or just before you leave the house if you're packing it for a work or school lunch.

Note on nutritional info

Please note that the nutritional info shown doesn’t include the feta cheese you may or may not sprinkle over the top of your pasta salad!
I highly recommend that you do include a little cheese for some tangy umami flavour, but you only really need a little bit.
I don’t measure an exact amount – I just crumble a little and sprinkle!

Note on number of people this pasta salad serves

Serves 3 – 4 as a lunch or 4 – 6 as a smaller side.

Nutrition

Calories: 588kcalCarbohydrates: 78gProtein: 19gFat: 23gSaturated Fat: 3gCholesterol: 4mgSodium: 415mgPotassium: 1112mgFiber: 10gSugar: 15gVitamin A: 4065IUVitamin C: 140.8mgCalcium: 130mgIron: 3.2mg
Tried this recipe?Let me know if you liked it!

By Helen all recipes, Baby & kid friendly, healthy, Italian, light meals, main meals, Mediterranean, mid-week, party food, pasta, salads, side dishes, Summer, vegetarian

Comments

  1. Megan says

    03 Nov 20 at 6:56 am

    This may be a dumb question… but do you eat this hot or cold? Thanks 🙂

    Reply
    • Helen says

      03 Nov 20 at 9:13 am

      Hi Megan! Not a dumb question at all! I usually serve it cool or cold as a pasta salad – so it’s great for lunch boxes, parties, summer sides etc. But there’s nothing wrong with eating it hot if you prefer. I’d still serve it as a side with a protein, but of course it’s up to you. Enjoy!

      Reply
  2. Rachel says

    24 Oct 20 at 12:50 am

    5 stars
    I absolutely love this recipe!! I replace the regular penne pasta with banza penne or quinoa and it still tastes great!! If I do the quinoa option I will serve it under salmon or grilled chicken. Great for a quick lunch or dinner side!

    Reply
    • Helen says

      25 Oct 20 at 10:46 am

      Hello Rachel! Thank you so much for letting me know! I love the idea of using quinoa instead of pasta. In fact I’m going to try that too. Thank you for the idea!

      Reply
  3. Kerime says

    12 Feb 20 at 8:00 am

    Wow!!! Im so glad i discovered this!!! I tried it with red pesto and it was delicious! Thank you for your amazing recipe!

    Reply
    • Helen says

      13 Feb 20 at 8:56 am

      Oh yes, it’s extra delicious with red pesto. Thanks so much for the feedback, Kerime!

      Reply
  4. sarah says

    17 Dec 19 at 12:52 pm

    5 stars
    i made this yesterday and had it for lunch today. so delicious! left out all the optionals because i’m trying to manage my budget but it was still really good. and i felt really healthy eating all the veggies. just wanted to check if i’m able to keep them for four days in the fridge? as i have plenty of leftovers!

    Reply
    • Helen says

      18 Dec 19 at 8:15 am

      Hi Sarah! I’m so glad you enjoyed this. Yes, there are tons of veggies in, right. Tasty, AND you feel really smug! And yes to keeping it in the fridge for four days. It’ll be fine!! Merry Christmas!

      Reply
  5. Anthony Allen says

    23 Nov 18 at 10:59 am

    5 stars
    This is a delicious salad. The vegetables have that great grilling flavor. It does take a bit of time but it is well woth the effort. I have taken it to two different parties this holiday and EVERYONE raved about it and asked for the recipe!!!🙂 Thanks so much for sharing!

    Reply
    • Helen says

      23 Nov 18 at 11:07 am

      Anthony, this message has truly made my day. I’m so glad this was such a rip roaring success and thank you so much for taking the time to let me know. It means a lot!
      Happy Thanksgiving! (I’m assuming you’re in the US!)

      Reply
  6. Marissa says

    20 Nov 18 at 5:18 am

    5 stars
    I love this kind of simple, delicious meal that’s LOADED with flavor! We’ll be trying this soon, Helen!

    Reply
    • Helen says

      21 Nov 18 at 1:15 pm

      Thanks Marissa! I really hope you do try it. I think it’s right up your street! Happy Thanksgiving to you and your family!

      Reply
  7. Liz says

    09 Nov 18 at 9:14 pm

    5 stars
    Yup, I love the veggie to pasta ratio! This salad would be perfect for my lunches next week!!

    Reply
    • Helen says

      12 Nov 18 at 10:12 am

      So glad you like it, Liz! Thanks so much for leaving a review!

      Reply
  8. Suzy says

    06 Nov 18 at 8:37 pm

    5 stars
    Love all the bright flavors.

    Reply
    • Helen says

      07 Nov 18 at 12:35 pm

      Thanks Suzy! Hope you try it!

      Reply
  9. Wilhelmina Wessel says

    06 Nov 18 at 8:09 pm

    5 stars
    This pasta salad is one that I could happily eat every day! Love this!

    Reply
    • Helen says

      07 Nov 18 at 12:35 pm

      I pretty much DO eat it every day after I’ve made a big batch. Don’t mind at all!

      Reply

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